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Hi Everyone,<b><br>
</b><br>
The Sun Run offices have sent the first brochures for the 2017 race
on April 23rd. I will be organizing our team again and in early
January I will provide details on how to sign up. In the meantime,
do come out and run with us on Tuesdays and Thursdays if you can.
This is not a prerequisite for being on the team but it will help
you reach your goal.<br>
<br>
The Gunner Shaw Cross Country running event is this coming Saturday
at Jericho park. It is a 10km course on grass, trail, sand, with
hills and big puddles. Should be fun. Have a look at
<a class="moz-txt-link-freetext" href="http://www.lgrr.com/gshaw/">http://www.lgrr.com/gshaw/</a>.<br>
<b> </b><br>
<b>Tuesday - Nov 29</b><b>, 2016</b> - Hill work on Huckleberry
Trail<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>easy warm up jog the junction of Hemlock and Huckleberry
trails<br>
</li>
<li>dynamic stretching</li>
<li>6 to 8 hill repeats with easy jogs downhill<br>
</li>
<li>warm down jog back to TRIUMF</li>
<li>stretching at TRIUMF</li>
</ul>
<ul>
</ul>
<b>Thursday Dec 1, 2016</b> - 45 minute tempo run or run. Marine
Drive or forest route depending on the weather.<br>
Meet at 12:00 outside the Badge Room<br>
<ul>
<li>10 minute easy run as a group then gradually increase pace to
be at half marathon pace or faster pace near the mid-way time.
Turn direction while gradually reducing the pace and collect the
group back together. Do an easy run back to TRIUMF.</li>
<li> Stretching for everyone. <br>
</li>
</ul>
Please feel free to pass this message along to others at TRIUMF.<br>
If you prefer to not receive these emails, you can remove yourself
by visiting <a class="moz-txt-link-freetext"
href="http://lists.triumf.ca/mailman/listinfo/triumf-running">http://lists.triumf.ca/mailman/listinfo/triumf-running</a><br>
Our Group's webpages: <a class="moz-txt-link-freetext"
href="http://www.triumf.ca/triumf-social-club/triumf-walk-run-group">http://www.triumf.ca/triumf-social-club/triumf-walk-run-group</a><br>
<br>
Cheers, <br>
Rob<br>
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